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  6. Peppermint vs. Bran

Peppermint vs. Bran — In-Depth Nutrition Comparison

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How are Peppermint and Bran different?

  • Peppermint is higher than Bran in Iron, Vitamin C, Copper, Folate, Vitamin A RAE, Calcium, Fiber, Vitamin B2, Potassium, and Vitamin B3.
  • Peppermint covers your daily need of Iron 53% more than Bran.

Peppermint, fresh and Oat bran, cooked types were used in this article.

Infographic

Peppermint vs Bran infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Peppermint
Peppermint
7
:
3
Bran
Bran
Contains more Calcium +2330%
Contains more Iron +477.3%
Contains more Magnesium +100%
Contains more Potassium +518.5%
Contains more Zinc +109.4%
Contains more Copper +398.5%
Contains more Manganese +22%
Contains more Phosphorus +63%
Contains less Sodium -96.8%
Peppermint
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 73% 191% 58% 32% 51% 5% 31% 110% 154% 0%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Calcium +2330%
Contains more Iron +477.3%
Contains more Magnesium +100%
Contains more Potassium +518.5%
Contains more Zinc +109.4%
Contains more Copper +398.5%
Contains more Manganese +22%
Contains more Phosphorus +63%
Contains less Sodium -96.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Peppermint
Peppermint
7
:
1
Bran
Bran
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +682.4%
Contains more Vitamin B3 +1084.7%
Contains more Vitamin B5 +55.8%
Contains more Vitamin B6 +416%
Contains more Folate +1800%
Contains more Vitamin B1 +95.1%
Peppermint
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 255% 0% 0% 106% 21% 62% 32% 21% 30% 86% 0% 0%
Bran
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +682.4%
Contains more Vitamin B3 +1084.7%
Contains more Vitamin B5 +55.8%
Contains more Vitamin B6 +416%
Contains more Folate +1800%
Contains more Vitamin B1 +95.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peppermint
Peppermint
4
:
1
Bran
Bran
Contains more Protein +16.8%
Contains more Carbs +30.2%
Contains more Other +261.2%
Equal in Fats - 0.86
Equal in Water - 84
Peppermint
4% 15% 79% 2%
Protein: 3.75 g
Fats: 0.94 g
Carbs: 14.89 g
Water: 78.65 g
Other: 1.77 g
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more Protein +16.8%
Contains more Carbs +30.2%
Contains more Other +261.2%
Equal in Fats - 0.86
Equal in Water - 84

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peppermint
Peppermint
1
:
2
Bran
Bran
Contains more Polyunsaturated fat +49.9%
Contains less Saturated Fat -33.7%
Contains more Monounsaturated Fat +781.8%
Peppermint
31% 4% 65%
Saturated Fat: 0.246 g
Monounsaturated Fat: 0.033 g
Polyunsaturated fat: 0.508 g
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains more Polyunsaturated fat +49.9%
Contains less Saturated Fat -33.7%
Contains more Monounsaturated Fat +781.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Peppermint Bran
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Peppermint Bran Opinion
Net carbs 6.89g 8.84g Bran
Protein 3.75g 3.21g Peppermint
Fats 0.94g 0.86g Peppermint
Carbs 14.89g 11.44g Peppermint
Calories 70kcal 40kcal Peppermint
Fiber 8g 2.6g Peppermint
Calcium 243mg 10mg Peppermint
Iron 5.08mg 0.88mg Peppermint
Magnesium 80mg 40mg Peppermint
Phosphorus 73mg 119mg Bran
Potassium 569mg 92mg Peppermint
Sodium 31mg 1mg Bran
Zinc 1.11mg 0.53mg Peppermint
Copper 0.329mg 0.066mg Peppermint
Manganese 1.176mg 0.964mg Peppermint
Selenium 7.7µg Bran
Vitamin A 4248IU 0IU Peppermint
Vitamin A RAE 212µg 0µg Peppermint
Vitamin C 31.8mg 0mg Peppermint
Vitamin B1 0.082mg 0.16mg Bran
Vitamin B2 0.266mg 0.034mg Peppermint
Vitamin B3 1.706mg 0.144mg Peppermint
Vitamin B5 0.338mg 0.217mg Peppermint
Vitamin B6 0.129mg 0.025mg Peppermint
Folate 114µg 6µg Peppermint
Tryptophan 0.058mg 0.057mg Peppermint
Threonine 0.154mg 0.086mg Peppermint
Isoleucine 0.154mg 0.114mg Peppermint
Leucine 0.281mg 0.235mg Peppermint
Lysine 0.161mg 0.13mg Peppermint
Methionine 0.053mg 0.057mg Bran
Phenylalanine 0.191mg 0.155mg Peppermint
Valine 0.187mg 0.165mg Peppermint
Histidine 0.075mg 0.07mg Peppermint
Saturated Fat 0.246g 0.163g Bran
Monounsaturated Fat 0.033g 0.291g Bran
Polyunsaturated fat 0.508g 0.339g Peppermint

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peppermint Bran
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
51%
Peppermint
6%
Bran
Minerals Daily Need Coverage Score
70%
Peppermint
33%
Bran

Comparison summary

Which food is richer in minerals?
Peppermint
Peppermint is relatively richer in minerals
Which food is richer in vitamins?
Peppermint
Peppermint is relatively richer in vitamins
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 30mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 0.083g)
Which food is lower in glycemic index?
Bran
Bran is lower in glycemic index (difference - 14)
Which food is cheaper?
Bran
Bran is cheaper (difference - $3.2)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Peppermint - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173474/nutrients
  2. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.